As I get ready for HYROX with my twin sis (9/3/26 DC), I’m working around not having access to rower, SkiErg, sandbags, or wall balls. I still want to train the same energy systems and movement patterns, so I’m subbing smart. Thinking things like treadmill intervals or assault bike for engine work, DB thrusters or med ball slams for wall balls, heavy lunges or carries for sandbags, and banded pulls or high-rep pull variations for SkiErg. For those who’ve trained HYROX without full equipment, what substitutions have worked best for you that actually carry over on race day?

Followed the Running Classroom starting with the 10x100m repeats. That was tough. Tried to do the 200m recovery jogs but I was cooked from the sprints.

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Weekly Hyrox Conditioning Session programmed by my gym: Each workout is 7mins, with 1min rest between workouts and the session is repeated twice, so an hours work: - 1km ski followed by AMRAP Wall Balls - 750m Run followed by AMRAP IGYG Burpees - 1km row followed by AMRAP Sled Push lengths (Round 2 was AMRAP Cals on the Assault Bike) - 2km Bike followed by AMRAP 30kg Reverse Lunges I did this on my own, as the guy I was partnered with dropped out at the last minute. Good practice for when I finally do a Mens Open Solo......